Did you quit your last diet plan because you struggled to curb your hunger?
Any dieter would dream of observing his weight cutting diet without having pangs of hunger. Imagine you could bring down your calories while also feeling satiated all day and not having your hunger pangs bother you every now and then.
We have come up with a list of a few of the best and most filling foods that help to keep hunger in control the healthy way and also keeps you active and alert not lethargic. Also, if you are someone who likes to work for long hours at a stretch and dislike taking snack breaks every now and then, then you would like to keep a few of this food at hand.
According to research, the three important components that help us feel full are fiber, protein, and fat because these take time to be processed through the digestive system. Thus they leave with a feeling of being satiated for a longer duration. With this composition, there are a few food items you can consume before each meal so that you eat less volume of food in the meal.
Butter Tea/Coffee
Consuming a sumptuous tea can help in bringing down one’s hunger and results in less amount of breakfast. Keto dieters can take butter coffee or tea which is very filling and keeps one satiated for a couple of hours till your breakfast. These drinks should be taken without sugar. Green tea is also a good alternative. These beverages should be had 20 minutes before breakfast.
Chia Seeds
Add a spoon of Chia seeds in your breakfast. Chia seeds are highly recommended by dieticians as a source of fiber, protein,omega-3 fatty acids and various micronutrients and are also high in antioxidants. With rich fiber and protein content, they have multiple health benefits. Their fiber and protein content assist in weight loss while also imparting a satiated feeling to the body.
Cheese and egg combo..one spoon cheese
Cottage cheese is a healthy snack choice for dieters and bodybuilders alike. It is much lower in fat compared with other cheeses and is a good source of protein, particularly casein, which can suppress the appetite. Cottage cheese can be enjoyed sweet with fruit, or savory with some freshly cracked black pepper.
The combination of egg and cheese is said to be a rich source of energy and one is left feeling full and remains free from hunger pangs for many long hours. For a sumptuous breakfast, try making a cheese(one spoon) omelet with veggies like capsicum and onions.
Dark Chocolate and almonds
Another healthy alternative to keeping hunger at bay is dark chocolate and almonds. Make sure to avoid milk chocolate which is more easily available in the market. If you are on the Keto diet, 50 grams of dark chocolate and 4 almonds make for a healthy amount during keto dieting.
Healthy Beverages
Drinking a glass of water or juice 20 minutes before having a meal helps you consume less amount of food. A great alternative is to drink a half lemon juice with healthy sweeteners and rock salt (to taste).
Add Green Leafy Veggies To Your Meals
Green leafy veggies are low in calories yet high in fiber and vitamins that add wholesome nutrients to your meals. In the Indian household, they are prepared with different kinds of daal and had with rice. For weight reduction and curbing hunger, make sure you eat the veggies first and then eat rice to balance off hunger. If you are on Keto diet, you can replace the daal (pulses) with grated coconut.
Fish like Aila (Mackerel) and Mathi (Sardines)
The Kerala redfish like Aila and Mathi is high on nutrients and make for a wholesome meal. Fish is a great source of lean protein and the amount differs in each variety of fish. Omega-3 fatty acid which is a common fat found in these fish is a healthy fat assisting in weight management.
Since fish is a low calorie, high healthy fat, makes you feel satiated and it’s counted among the good weight-reducing foods. By also maintaining good metabolism, it helps the body to function at it’s best.
Avocado
I am sure the biggest challenge in one’s dieting regime is to avoid the snack items that you love most. In the Indian household, the delicious crunchy fried tea-time snacks like Bhajjis and are the highly relished snacks. Thankfully there are good alternatives that will make you feel no less full. Avocados are a good alternative for snacks. It is nutritious and helps you feel full. Having a fruit bowl or vegetable salad also does the trick.
Oats meal with milk (cannot be taken by keto dieters)
Oatmeal porridge is a rich alternative for the usual dinner with rice. Consume oats porridge with a Kerala variety of bananas called Kathali Pazham. Oats is rich in carbs, fiber, protein and fat. They release satiety hormones and are known to be a good replacement for rice or chapati.
Beetroot Salad
Very few veggies can match up to the benefits provided by a Beetroot. If you have read about the benefits in your school textbooks, trust us, they are not exaggerated. Beetroot is a storehouse of useful nutrients that not only helps you feel full but can be a good replacement for snacks or accompaniment of meals.
Pep up your beetroot salad with veggies like capsicum tossed in coconut oil. Add lemon and Apple cider vinegar for the tangy taste and this makes for a yummy salad. You can also add some chia seeds and flax seeds in it for some extra business.
Despite all that you read about how much your body needs fluids, we often underestimate the goodness of the advice. Even when you have juice, beverages, or porridge, one should still drink 5-6 glasses of water. And guess what, water can also postpone your hunger for a couple of hours. It aids in the digestive process. The thing is we often mistake shirts for hunger. That is when you should always keep yourself hydrated and this will have a good effect on your hunger pangs.